Ask Me A Question For Next Week's Episode!

Jump into the mind of a personal trainer! 

What is a meal plan? What do I need to eat? How do I plan it out? How do I stick to the plan? We answer it for ya. 

1. Calories, Protein, Fiber, Carbs, Fat
   1. Ideally we want balanced meals. Here is how you start: 
   2. Focus on three meals a day - breakfast, lunch and dinner (then maybe a snack and dessert - everyone is different there)
   3. Start with protein, next go to carbs, and then think about fat calories come from the portion size you are going to use. It is best to think of some key proteins you are going to use and then doctor up in different ways. Less variety is usually better. 
   4. For numbers sake - it will look different for everyone. But I generally recommend that you do 30 g of protein per meal at a bare minimum and your meals will probably waver around 500 calories or more each depending on the total calories needed for the day. 
   5. Breakfast - Eggs, cottage cheese, nonfat greek yogurt for protein, veggies in the eggs, fruit in the cottage cheese and yogurt. Fruit and veg have carbs but you can also do a side of toast or a bagel or breakfast potatoes. For fat you can cook with oil or add chia seeds to the cottage cheese and yogurt. 
   6. Lunch - canned tuna, canned chicken, deli meat, leftovers from dinner for protein. Veg and fruit for fiber and carbs. With a wrap or bread for carbs. Mayo, avocado for fat. 
   7. Dinner - beef, chicken, shrimp for protein with veggies and rice or noodles for a stirfry and fat to cook. Do you see where I am going to keep it simple? 
   8. I recommend that you start off with trying to make your breakfasts similar day to day, lunch can be leftovers for simplicity and then dinner can be 4 different meals a week that you can rotate ingredients on - stir fry, rice dish, pasta dish, fish dish.